32 ADVANTAGE RD, HIGHETT 3190  
March 2013
 
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“Griff” 2 Rounds – Run 800m Forwards – Run 400m Backwards Then 8 Minute AMRAP In Partners work rest. – 5 Burpees – Suicide Run

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3 x 3 Squat Clean 5 x Max L-Sits between sets Then – 50 Thrusters @75/55lbs – 400m Run – 10 Muscle Ups – 400m Run – 10 Muscle Ups – 400m Run – 50 Thrusters @75/55lbs

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3 Rep Max Overhead Squat Mobilise hips and overhead position between sets Then 21-15-9 – Overhead Squat @95/65lbs – Box Jump 30/24″ Then 50 Wall Balls (Do not drop the ball)

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Open Workout 13.4 7 Minute AMRAP – 3 Clean & Jerk @ 135/95 – 3 Toes To Bar – 6 Clean & Jerk @ 135/95 – 6 Toes To Bar – 9 Clean & Jerk @ 135/95 – 9 Toes To Bar – 12 Clean & Jerk @ 135/95 – 12 Toes To Bar …etc

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5 Rep Max Back Squat 5 x 12 False Grip Ring Rows between sets Then 5 Rounds – 7 Burpees – 7 Front Squats @ 115/75lbs – 7 Push Press @ 115/75lbs

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3 x 3 Deadlift 5 x 12 Kipping Ring Dips between sets Then – 800m Run – 100 Double Unders – 800m Run

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5 x 5 Push Press 3 Rep Max Weighted Chin Up between sets Then 13 Minute AMRAP – 11 KB Swings 24/16kg – 9 Push Ups – 7 Chin Ups

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Warm Up Stretch Then 20 Minute AMRAP – Partner hill sprints

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3 Rep Max Power Clean (Touch And Go) Then 1 Rep Max Power Clean 5 x Max Strict Ring Dips Between Sets Then 5 x 3 Minute Rounds – 400m Run, Then – Max Toes To Bar up to 3 Minutes Rest 1 Minute Between Rounds At Conclusion of 5th Round Rest 5 Minutes, Then 50 Burpees

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Rest Day